Savory Vegetable and Bean Soup with Quinoa and Spices

This Savory Vegetable and Bean Soup with Quinoa and Spices is a hearty and nutritious dish, perfect for a cozy dinner. Packed with protein-rich beans, wholesome quinoa, and a medley of vegetables, it's both delicious and satisfying.

Ingredients

• Olive oil - 2 tablespoons
• Onion, diced - 1 medium (about 150g)
• Garlic, minced - 3 cloves
• Carrot, diced - 1 medium (about 70g)
• Celery, diced - 1 stalk (about 50g)
• Bell pepper, diced - 1 medium (about 150g)
• Zucchini, diced - 1 medium (about 150g)
• Canned diced tomatoes - 400g
• Vegetable broth - 500ml
• Canned black beans, drained and rinsed - 240g
• Quinoa, rinsed - 100g
• Ground cumin - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Dried thyme - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley, chopped - for garnish

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic, carrot, and celery; cook for another 5 minutes until the vegetables begin to soften.
3. Stir in the bell pepper and zucchini, cooking for an additional 5 minutes.
4. Add the canned diced tomatoes with their juices, vegetable broth, black beans, quinoa, cumin, smoked paprika, thyme, salt, and black pepper. Stir well to combine.
5. Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 20 minutes, or until the quinoa is cooked and the vegetables are tender.
6. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, promoting satiety and digestive health.
• Packed with vitamins and minerals from a variety of vegetables, supporting overall health.

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